WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/OHS/SOTS 2×10/10/10 (30s)

Burgener Series (Low Hang) + Snatch Balance: 2x3e @ Bar (60s)

Strength/Power

1: Snatch (Complex: Snatch + OHS)

2+2@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-85% or HBD WT

*1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

(12 Minutes)

2: Split Jerk (3@Bar, 3@50%, 2@60%, 1@70 Then 1@75%, 1@80%, 1@85%)

*1.5-2 Min Rest

*Off Rack – Split Speed Focus (14 Minutes)

3: Front Squat (Clusters)

5@Bar, 5@50%, 3@60%, 2@70%, Then 1-1-1 Clusters @ 75%, 75-80%, 75-80% w/ 1s Pause

*1-3 Min Rest

*FULL Grip Focus (14 Minutes)

Conditioning

Metcon (Weight)

3 Snatch Pulls @ 100+% 1RM

Athlete Specific Accessory

30s Battle Rope Whip (MAX Effort)

*2-3 Rounds: Rest 0-60s Between Rounds

*Record Clean Pull WT

Mobilize

Foam Roll IT Bands (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)

Wall Stretch (1 Min Each)